20170905 

20170905

Ballistic CrossFit – CrossFit

Warm-up

1 Minute Easy Row

1 Minute Russian Baby Makers

1 Minute Faster Row

1 Minute Air Squats

Strength

Snatch

Set #1 – 1 Complex @ 50%

Set #2 – 1 Complex @ 55%

Set #3 – 1 Complex @ 60%

Set #4 – 1 Complex @ 65%

Complex= 1 Pause Snatch Pull(3 Pos) + 1 Snatch + 1 OHS

-Then:

Set #5 – 1 Snatch @ 70%

Set #6 – 1 Snatch @ 75%

Set #7 – 1 Snatch @ 80%

Set #8-9 – 1 Snatch @ 85%

Metcon

Metcon (Time)

4 RFT:

21 Wall Balls 20/14

15 Power Snatch 75/55

9 Burpees